Lemon Balm Tea: Health Benefits, Recipe, Uses & Side Effects

Lemon balm tea, derived from the aromatic herb Melissa officinalis, has been cherished for centuries for its soothing properties and delightful citrusy flavor. This versatile herbal infusion offers a wide array of health benefits, from calming anxiety to supporting digestive health.

Here, we’ll explore the health benefits of drinking lemon balm tea, provide an easy recipe to make your own, offer tips and delicious variations, highlight its various uses, describe its taste profile, and outline potential side effects to be aware of.

What is Lemon Balm Tea?

Lemon balm tea is an herbal infusion made from the leaves of the lemon balm plant (Melissa officinalis), a member of the mint family. This perennial herb is native to Europe and the Mediterranean region but is now cultivated worldwide. Known for it’s lemony scent and calming properties, lemon balm has been used in traditional medicine for centuries.

Nutritional Facts

Nutritional Component	Amount per 100g	Notes
Calories	48 kcal	Low calorie content.
Protein	3.3 g	Contains a moderate amount of protein.
Carbohydrates	25 g	Primarily from natural sugars and fibers.
Fat	0.1 g	Very low in fat.
Vitamin C	0.24 – 615.8 µg/mL	Varies with infusion time; higher levels with longer infusion.
Total Phenolic Content	56.0 – 215.4 mg GAE/cup	Indicates antioxidant properties.
Total Flavonoids	69.9 mg QE/cup	Higher than sage, contributing to health benefits.

nutrition of lemon balm tea

Lemon balm tea is rich in beneficial compounds such as rosmarinic acid, flavonoids, and terpenes, which contribute to its wide range of health benefits.

Health Benefits Drinking of Lemon Balm Tea

Here are 12 healh benefits of regularly drinking lemon balm tea:

1. Reduces Anxiety and Stress

Lemon balm tea is renowned for its anxiolytic properties, making it an effective natural remedy for reducing anxiety and stress.

The key compounds responsible for this calming effect are rosmarinic acid, caffeic acid, and other phenolic compounds that work synergistically to modulate neurotransmitter activity in the brain.

These compounds are believed to enhance the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate mood and promotes relaxation.

By increasing GABA activity, lemon balm tea can help reduce feelings of nervousness and promote a sense of calm.

Lemon balm tea can also lower cortisol levels, the body’s primary stress hormone. This effect can contribute to an overall reduction in stress and improved emotional well-being.

Optimization Tip: For maximum anxiety-reducing benefits, drink a cup of lemon balm tea in the morning and another in the evening. Combine with meditation or deep breathing exercises to enhance its calming effects.

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2. Improves Sleep Quality

Lemon balm tea offers significant benefits for those struggling with sleep issues, providing a natural and gentle way to improve sleep quality and duration. The herb’s unique blend of compounds works to promote relaxation and regulate sleep patterns without the side effects often associated with conventional sleep aids.

Research published in the Mediterranean Journal of Nutrition and Metabolism demonstrated that lemon balm, when combined with valerian, significantly improved sleep quality in participants with sleep disorders. The study showed a 33% improvement in sleep quality scores after just 15 days of treatment.

The sleep-promoting effects of lemon balm tea are primarily attributed to its ability to increase levels of GABA in the brain. GABA is a neurotransmitter that helps calm neural activity and prepare the body for sleep. By enhancing GABA activity, lemon balm tea can help reduce the time it takes to fall asleep and improve overall sleep quality.

Furthermore, the mild sedative properties of lemon balm can help alleviate anxiety and racing thoughts that often interfere with falling asleep. Its ability to reduce cortisol levels may also contribute to a more restful night’s sleep by mitigating the effects of stress on sleep patterns.

Optimization Tip: Drink a cup of lemon balm tea 30-60 minutes before bedtime for optimal sleep benefits. Combine with a relaxing bedtime routine, such as reading or gentle stretching, to enhance its sleep-inducing effects.

12 Benefits Of Lemon Balm Tea ( + How To Make It, Taste and More)

3. Enhances Cognitive Function

Lemon balm tea offers remarkable benefits for cognitive function, making it a valuable natural aid for improving memory, focus, and overall mental performance. The herb’s rich content of antioxidants and bioactive compounds contributes to its neuroprotective and cognitive-enhancing effects.

The cognitive benefits of lemon balm tea are largely attributed to its cholinergic properties.

Cholinergic compounds help increase the availability of acetylcholine, a neurotransmitter crucial for memory and learning processes.

By enhancing acetylcholine activity, lemon balm tea can help improve memory recall and cognitive processing speed.

The antioxidants present in lemon balm tea, particularly rosmarinic acid and flavonoids, help protect brain cells from oxidative stress and age-related damage.

This neuroprotective effect may contribute to long-term cognitive health and potentially reduce the risk of neurodegenerative diseases.

Optimization Tip: Drink a cup of lemon balm tea in the morning or early afternoon to boost cognitive function throughout the day. Combine with brain-training exercises or puzzles to maximize its cognitive-enhancing effects.

4. Supports Digestive Health

Lemon balm tea is a natural remedy for digestive discomfort, including bloating, indigestion, gas, and nausea. Its antispasmodic and carminative properties help relax the muscles in the digestive tract, reducing cramping and easing the passage of gas.

A study in the journal Phytomedicine highlighted lemon balm’s efficacy in alleviating symptoms of dyspepsia (indigestion). Participants who consumed lemon balm reported significant improvements in digestive discomfort compared to the placebo group.

Optimization Tip: For maximum digestive benefits of lemon balm tea, drink it after meals, especially those rich in fats. Combining it with ginger or peppermint can enhance its digestive benefits by providing additional soothing effects on the stomach. Additionally, maintaining a balanced diet rich in fiber, staying hydrated, and eating smaller, more frequent meals can further support digestive health.

5. Boosts Immune System

Lemon balm tea can be a powerful ally in strengthening the immune system, thanks to its rich content of immune-boosting compounds. The herb’s unique properties help enhance the body’s natural defense mechanisms against various pathogens.

The immune-boosting benefits of lemon balm tea are largely attributed to it’s high content of antioxidants, particularly rosmarinic acid and flavonoids. These compounds help neutralize free radicals and reduce oxidative stress, which can otherwise compromise immune function. By reducing oxidative damage, lemon balm tea supports the overall health and efficiency of immune cells.

Moreover, lemon balm tea has been shown to have antimicrobial properties against a range of pathogens, including certain viruses and bacteria. This dual action of boosting immune cell activity and directly combating pathogens makes lemon balm tea a valuable tool for maintaining robust immune health.

Optimization Tip: Drink lemon balm tea regularly during cold and flu season. Combine with echinacea or elderberry for enhanced immune support, and consume in the morning to maximize its protective effects throughout the day.

6. Promotes Heart Health

Lemon balm tea offers several benefits for cardiovascular health, making it a valuable addition to a heart-healthy lifestyle. Its unique composition of antioxidants and bioactive compounds contributes to improved heart function and reduced risk factors for heart disease.

The heart-protective properties of lemon balm tea are largely attributed to its high content of antioxidants, particularly rosmarinic acid and flavonoids. These compounds help reduce oxidative damage to blood vessels and prevent the oxidation of LDL cholesterol, a key factor in the development of atherosclerosis.

Furthermore, lemon balm tea has been shown to have mild vasodilatory effects, helping to relax blood vessels and potentially lower blood pressure. Its ability to reduce stress and anxiety may also indirectly benefit heart health by mitigating the negative effects of chronic stress on the cardiovascular system.

Optimization Tip: Drink a cup of lemon balm tea daily as part of a heart-healthy diet. For enhanced cardiovascular benefits, combine with hawthorn tea or add a squeeze of lemon to increase the absorption of beneficial compounds.

7. Alleviates Menstrual Cramps

Lemon balm tea offers significant relief for women experiencing menstrual cramps and discomfort.

It’s natural antispasmodic and analgesic properties make it an effective and gentle remedy for menstrual pain.

The pain-relieving benefits of lemon balm tea are primarily attributed to its ability to relax smooth muscles, including those in the uterus. This antispasmodic action helps reduce the intensity of uterine contractions, which are responsible for menstrual cramps.

Additionally, lemon balm’s anti-inflammatory properties may help reduce overall inflammation in the pelvic area during menstruation.

The calming effects of lemon balm tea can help alleviate the mood swings and irritability often associated with premenstrual syndrome (PMS). It’s ability to reduce stress and promote relaxation may contribute to an overall improvement in menstrual symptoms.

Optimization Tip: Start drinking lemon balm tea a few days before your expected period and continue throughout menstruation for maximum relief. Combine with a warm compress on the lower abdomen to enhance its pain-relieving effects.

8. Supports Skin Health

Lemon balm tea offers remarkable benefits for skin health, thanks to its potent antioxidant and anti-inflammatory properties. The herb contains compounds that can help soothe various skin conditions and promote overall skin wellness.

The skin benefits of lemon balm tea are largely attributed to its high content of rosmarinic acid and other phenolic compounds. These antioxidants help protect skin cells from free radical damage, which can lead to premature aging and skin damage.

By neutralizing free radicals, this tea may help maintain skin elasticity and reduce the appearance of fine lines and wrinkles.

Also, antimicrobial properties of lemon balm tea can help combat skin infections and acne-causing bacteria. Its ability to reduce stress and anxiety may also indirectly benefit skin health, as stress is a known trigger for various skin conditions.

Optimization Tip: Apply cooled lemon balm tea as a facial toner or use it to make a soothing compress for irritated skin. For enhanced skin benefits, combine with green tea or add a few drops of lavender essential oil to your skincare routine.

9. Promotes Hair Health

Lemon balm tea can be a valuable addition to your hair care routine, offering benefits for both hair growth and scalp health.

Lemon balm’s unique properties make it an effective natural remedy for various hair and scalp issues.

The hair benefits of lemon balm tea are largely due to its rich content of antioxidants and nutrients that support healthy hair growth.

These compounds help protect hair follicles from oxidative stress and provide essential nutrients for hair strength and shine.

The herb’s antimicrobial properties can also help combat scalp infections and dandruff, promoting a healthier environment for hair growth.

Optimization Tip: Use cooled lemon balm tea as a hair rinse after shampooing. For enhanced hair benefits, mix with rosemary water or add a few drops of peppermint essential oil to stimulate hair growth and invigorate the scalp.

10. Reduces Inflammation

Lemon balm tea is a potent anti-inflammatory agent, offering relief from various inflammatory conditions throughout the body.

It’s rich content of bioactive compounds, particularly rosmarinic acid and flavonoids, contributes to its powerful anti-inflammatory effects.

The anti-inflammatory action of lemon balm tea makes it particularly beneficial for conditions such as arthritis, inflammatory skin disorders, and even certain types of inflammation-related cancers. It’s ability to modulate the inflammatory response can help reduce pain, swelling, and discomfort associated with these conditions.

Lemon balm tea antioxidants help neutralize free radicals, reducing oxidative stress and associated inflammation. This effect contributes to overall health and may help prevent chronic diseases linked to inflammation.

Optimization Tip: Consume lemon balm tea regularly, especially before bed, to support the body’s natural anti-inflammatory processes during sleep. Combine with turmeric or ginger for enhanced anti-inflammatory effects.

11. Supports Liver Health

This tea can be a valuable ally in maintaining and improving liver health.

It’s potent antioxidant and detoxifying properties contribute to the liver’s optimal functioning and protection against damage.

The liver-protective benefits of drinking lemon balm tea are largely attributed to its high content of antioxidants, particularly rosmarinic acid and flavonoids.

These compounds help protect liver cells from oxidative stress and free radical damage, supporting the liver’s natural detoxification processes.

Lemon balm tea’s choleretic properties can help stimulate bile production and flow, aiding in the digestion of fats and potentially benefiting conditions such as fatty liver disease.

It’s ability to reduce inflammation may also contribute to overall liver health.

Optimization Tip: Drink a cup of lemon balm tea in the morning to support daily detoxification processes. For enhanced liver-cleansing effects, combine with milk thistle tea or add a slice of lemon to boost its detoxifying properties.

12. Enhances Mood and Reduces Depression Symptoms

Lemon balm tea offers significant benefits for mood enhancement and may help alleviate symptoms of mild to moderate depression.

It’s unique blend of compounds works to modulate neurotransmitter activity in the brain, promoting feelings of well-being and emotional balance.

The mood-enhancing properties of lemon balm tea are largely attributed to its ability to increase levels of GABA and serotonin in the brain.

These neurotransmitters play crucial roles in regulating mood, anxiety, and sleep.

By enhancing their activity, lemon balm tea can help promote feelings of calmness and well-being.

Optimization Tip: Drink lemon balm tea twice daily, ideally in the morning and evening, for maximum mood-enhancing benefits. Combine with regular exercise or mindfulness practices to amplify its positive effects on mental well-being.

How to Make Lemon Balm Tea (Recipe)

Making lemon balm tea at home is simple and allows you to enjoy its full benefits. Here’s an easy recipe:

Ingredients:

2-3 teaspoons fresh lemon balm leaves (or 1-2 teaspoons dried)
1 cup hot water
Optional: honey, lemon, or other herbs for flavor

Instructions:

Boil water in a kettle or pot.
Place fresh or dried lemon balm leaves in a tea infuser or directly in your cup.
Pour hot water over the leaves.
Cover and steep for 5-10 minutes.
Remove the infuser or strain the tea.
Add honey, lemon, or other flavorings if desired.
Enjoy your homemade lemon balm tea!

Tips:

Use organic, high-quality lemon balm to ensure safety and potency.
For a stronger flavor, gently crush fresh leaves before steeping.
Experiment with steeping times to find your preferred strength.

Uses of Lemon Balm Tea

Here are 25 uses of lemon balm tea:

Culinary Uses

Flavoring Agent: Adds a refreshing lemony flavor to teas, desserts, and salads.
Infused Syrups: Can be used to make flavored syrups for cocktails and beverages.
Herbal Blends: Mixed with other herbs for herbal tea blends.
Cooking Ingredient: Used in soups, sauces, and marinades for added flavor.
Smoothies: Blended into smoothies for a refreshing taste.

Personal Care

Topical Application: Used in creams and ointments for its soothing properties on the skin.
Aromatherapy: The scent can be used in diffusers to promote relaxation.
Bath Soak: Added to bathwater for a calming soak.

Home Remedies

Cold and Flu Relief: Consumed to help alleviate symptoms of colds and flu.
Stress Reduction: Sipped during stressful situations to promote calmness.
Cough Relief: Can help soothe coughs and respiratory discomfort.

Miscellaneous Uses

Natural Insect Repellent: The scent can deter mosquitoes and other insects.
Herbal Tinctures: Used to create tinctures for easy consumption.
Capsules: Available in capsule form for those who prefer not to drink tea.
Gardening: Grown in gardens not only for consumption but also to attract beneficial insects.

Lemon balm tea is not only versatile in its uses but also offers a pleasant, mild flavor with hints of lemon and mint, making it enjoyable to drink.

Taste Profile of Lemon Balm Tea

Lemon balm tea has a mild, lemony taste with subtle herbal notes reminiscent of mint. The tea is light and crisp, with a pleasant sweetness that doesn’t overpower the palate.

7 Potential Side Effects of Lemon Balm Tea

While lemon balm tea is generally safe for most people, it’s important to be aware of potential side effects:

Drowsiness: May cause excessive sleepiness, especially in high doses.
Digestive issues: Some people may experience nausea or abdominal pain.
Thyroid interference: May interact with thyroid medications.
Increased GABA activity: Can potentially interact with sedatives or anti-anxiety medications.
Allergic reactions: Rare but possible, especially in those sensitive to plants in the mint family.
Headaches: Some individuals may experience headaches with frequent use.
Pregnancy and breastfeeding: Limited research on safety; consult a healthcare provider before use.

Always consult with a healthcare professional before adding lemon balm tea to your routine, especially if you have existing health conditions or are taking medications.

Conclusion

Lemon balm tea offers a wide array of health benefits, from reducing anxiety and improving sleep to supporting digestive and heart health. Its gentle yet effective properties make it a valuable addition to a healthy lifestyle.

By incorporating lemon balm tea into your daily routine, you can harness its incredible potential to support your body and mind. Remember to enjoy it in moderation and be aware of potential side effects and interactions.

Sources:
[1] https://www.drinkteaa.com/blogs/healthy-lifestyle/lemon-balm-benefits
[2] https://www.medicalnewstoday.com/articles/lemon-balm-tea
[3] https://www.tuasaude.com/en/lemon-balm/
[4] https://www.medicalnewstoday.com/articles/lemon-balm-uses
[5] https://www.healthline.com/health/lemon-balm-uses
[6] https://draxe.com/nutrition/lemon-balm/
[7] https://www.webmd.com/diet/health-benefits-lemon-balm
[8] https://www.traditionalmedicinals.com/products/lemon-balm-tea